14 The-Performance-Digest-Issue-14-November-17

November 2017 | Issue #14
THE
PERFORMANCE
DIGEST
A review of the latest sports performance research
Copyright © | Science for Sport 2017

Contents
Click a topic to jump straight there
04 Welcome
A word from the chief editor
05 Reviewers
The brains behind the brilliance
06 The Science of Coaching

The doctors diagnosis
07 Strength & Conditioning

Performance-enhancing science
11 Technology & Monitoring

The tech revolution
15 Fatigue & Recovery

You can’t adapt without recovery
19 Youth Development
Their future is in our hands
23 Nutrition
You are what you eat
27 Infographics
Our very latest infographics
30 Offers
Exclusive, members-only discounts

04
Welcome to the
PERFORMANCE DIGEST
Firstly, I’d like you personally thank and welcome you to the Performance Digest, it’s
honestly an absolute privilege knowing that you’re a member and are taking the time to
read this. I truly cannot extend my gratitude enough! Thank you.
Secondly, if you’re wondering what the Performance Digest is, this should explain it nicely: OWEN WALKER
Founder and Director of
“These monthly issues are a gathering of the latest, and best, sports performance Science for Sport
research published in that month from peer-reviewed journals. For example, research
published within November 2017 will be included within the November 2017 issue - this
ensures that you're fully up-to-date with the most recent and talked about research and
information relating to sports performance; whether that be eccentric training, velocity
based training, cold water immersion, early specialisation, or optimal protein intake for
elite athletes. If there is not enough relevant research published in that month (extremely
unlikely), studies published in the preceding month(s), or those “in press”, will be used to
supplement the topic. Each new issue will be published on the last day of the month (e.g.
December 2017 issue will be published on the 31st December 2017).”
The sports performance industry is thriving, exciting, and growing at an extortionate rate
every single day. As a result of the internet and social media, the amount of information
being exchanged everyday is truly overwhelming and seems impossible to keep up. It is
for this reason that we decided to develop the Performance Digest so that practitioners
had a tool to stay up-to-date with everything that’s happening—and do so with minimal
effort and have assurance that you’re getting a high-quality, trustworthy product.
I would also like to take this opportunity to sincerely thank our team of research reviewers
(you can see them on the next page) for their monthly contributions, as for without them,
this digest would not be such a phenomenal resource. It is an absolute pleasure working
alongside such fantastic practitioners and academics, and I hope to see these
relationships continue to grow and prosper.
So, what’s new?
For those unaware, the Performance Digest is the new an upgraded version of the
Research Alerts—may they rest in peace. With this comes some supple changes:
1. Improved design and readability.

2. Inclusion of “The Science of Coaching” (a topic devoted to evidence-based coaching).
3. Inclusion of the “Practical Takeaways” .
4. Expansion of the “Reviewers Comments”.
5. Inclusion of “Learn More” links which provide you with additional, high-quality,
content on the same topic if you wish to expand your knowledge further.
6. Removal of the “Team Sports” section.
I hope you’re all happy with these changes and continue to invest in your education and
career in this prosperous industry, and as a Performance Digest subscriber. That is all from
me, so again, many thanks and I hope you enjoy!

05
Reviewers
The research reviewers for The Performance Digest.
Owen is the founder and director of Science for

Owen Walker
Sport. He was formerly the Head of Academy
MSc*D CSCS
Sports Science and Strength & Conditioning at
Cardiff City Football Club, and an interim Sports
Chief Editor Scientist for the Welsh FA.
Dr. Will Vickery Francisco Tavares

PhD PhD Candidate CSCS ASCA L2
The Science of Coaching Fatigue & Recovery
Will is a Senior Lecturer of Sport Coaching at the University of Fran is a strength and conditioning coach at the Glasgow Warriors,
Northumbria: Newcastle Upon Tyne. Prior to this he has worked with Scotland. He is also a PhD candidate at Waikato University, New
Cricket NSW and Cricket Australia in an array of roles ranging from a sport Zealand, a performance consultant to the Portuguese Rugby Union,
scientist, development coach and a strength and conditioning coach. and a published author.
Tim Rowland Tom Green

MSc ASCA L2 MSc UKAD Advisor
Strength & Conditioning Youth Development
Tim is the Head Strength and Conditioning Coach at the Sydney Rays Tom has an MSc in Applied Strength and Conditioning from Hartpury
Women’s Rugby Sevens Team, and has assisted previously at the College. He is currently working at Gloucester Rugby Club as an
Australian Rugby Sevens. He has a Bachelor of Physiotherapy (1st Academy S&C Assistant and has experience in professional boxing,
Class Honours), Master of High Performance Sport and ASCA Level 2. semi-professional football and GB Equine.
James de Lacey James Morehen

MSc PhD Candidate
Technology & Monitoring Nutrition
James is currently the Head Strength & Conditioning Coach with Austin Elite James is a SENr registered performance nutritionist, currently
Rugby. He has previously worked in professional rugby in Romania, and with completing his PhD at Liverpool John Moores University. He is also a
the NZ Women’s National Rugby League Team. He is a published author and Performance Nutritionist for the English Football Association
has completed a MSc in Sport & Exercise Science from AUT, Auckland, NZ. alongside the England national squads (men's and women's)

06
The Science of
COACHING
Does focus of attention improve snatch performance?
[Abstract]
Focusing on the outcome may be better for development then focusing on
technique.
INTRODUCTION the UKSCA’s Olympic lifting assessment for  Higher number of unsuccessful lifts
their strength and conditioning accreditation, following internal FOA.
The manner in which a coach provides
for example). The aim of this study was
instruction and how they direct the attention
therefore to look at changes in performance
of an athlete can have a significant effect on
of the snatch based on the athlete’s focus of WHAT THIS MEANS
the motor learning and development of an
attention.
athlete. Specifically, a coach can instruct By having the coach provide instructions
athletes using an internal or external focus of which allow the participants to focus on
attention (FOA); both of which lead to external outcomes of the snatch rather than
WHAT THEY FOUND
differences in movement performance. An internally focused technical details, the
internal FOA is when a coach will instruct an Although only a small number of participants efficiency and performance of the lift
athlete to concentrate on specific and repetitions were used in the current appeared to improve. The authors of the
movements of the body whilst performing a study, the results would suggest that the use current study did note though that no one
skill (e.g. extension of elbow upon impact of of a more external FOA (e.g. “concentrate on specific technical characteristic can be
racquet on ball in tennis serve). External FOA, moving the barbell back and up rapidly”) as attributed to the success of a snatch,
on the other hand, is when the coach will opposed to instructions that are more however, it is conceivable that the external
instruct an athlete to concentrate on the internally focused (e.g. “concentrate on FOA can play a significant role in the
movement effect or outcome (e.g. hitting the moving your elbows high and to the side development of this movement amongst
ball with as much force as possible during rapidly”) lead to greater improvement in those still learning the correct lifting
tennis serve). You can read more about snatch lifting performance. In particular, the movement.
internal vs. external cueing by reading our authors found:
Science for Sport article (HERE).
 Decreased barbell-cervical hip angle at
Despite a considerable amount of research maximum height of barbell during lift
suggesting that using an external FOA has following external FOA;
greater benefits from a development and
performance perspective as opposed to a  Greater peak instantaneous vertical
more internal FOA, much of the coach barbell velocity following internal FOA;
education information provided to strength
and conditioning coaches is still based on the
 Greater peak instantaneous horizontal
use of internal FOA instructions, particularly barbell velocity following external FOA;
for complex skills such as Olympic lifts (take and
Practical Takeaways
As suggested by the authors, coaches would be best served to provide instructions for their athletes -
in this case within the strength and conditioning environment - which are directed towards the Dr. Will Vickery
outcome of the movement rather than the mechanics of the movement. This would allow athletes to
Will is a Senior Lecturer
free their attentional resources through the use of fast, reflexive automatic control processes as
of Sport Coaching at the
opposed to having to focus on the specific technical movements which can be associated with
University of Northumbria
Olympic lifts. This external FOA though can be applied to any coaching environment, and as the
in Newcastle Upon Tyne,
evidence would suggest, it is more likely to provide your athletes with a more advantageous learning
U.K.
environment.

Strength & Conditioning

This month’s top research in strength & conditioning.
CAN BLOOD FLOW RESTRICTION IMPROVE

100M SPRINT PERFORMANCE?
Behringer M, et al. (2017) Journal of Strength and
Conditioning Research, 31(9), 2462-2472.
BENCH PRESSING WITH A SPOTTER:

DOES IT IMPROVE PERFORMANCE AND
ADAPTATIONS?
Sheridan A, et al. (2017) Journal of Strength
and Conditioning Research.
SPRINT INTERVAL TRAINING: A GREAT

METHOD FOR IMPROVING RUNNING
PERFORMANCE IN TRAINED
ATHLETES?
Koral J, et al. (2017) Journal of Strength
and Conditioning Research.

[Abstract]
Can blood flow restriction improve 100m

sprint performance?
OBJECTIVE
To investigate the effects of practical blood flow restriction (pBFR) of leg muscles during low-intensity
sprint training on 100m sprint time in well-trained sport students, and to attempt to determine the
mechanism for any improvements seen.
WHAT THEY DID

25 healthy male sport students (19-27 years) familiar with sprinting before the study participated in this
study. Subjects performed 6 x 100m sprints at 60–70% of their maximal 100m sprinting speed twice a
week for 6 weeks, either with or without pBFR. BFR was applied through elastic knee wraps and placed
as high as possible on the thigh. A perceived pressure of 7/10 was used. Leg press maximal isometric
force, rate of force development (RFD) and muscle thickness of selected muscles were measured before
and after the training period. Furthermore, the acute systemic endocrine response to training was
measured after the first training session.
WHAT THEY FOUND

The authors found that low-intensity sprint intervals improved the 100m sprint time in both groups, but
that the improvement was significantly greater in the BFR group (0.38 seconds) than in the control group
(0.16 seconds). Furthermore, the muscle thickness of the rectus femoris increased only in the BFR group.
The maximal isometric force did not change in either group. However, the rate of force development
improved in the BFR group. The BFR group also had a decreased level of muscle damage from the
sprints.
Practical Takeaways Tim’s

For strength and conditioning coaches, the main takeaway
from this study is that speed improvements from low-
Comments
intensity sprint intervals can be enhanced using elastic “We know from an abundance of studies
knee wraps as a practical method of BFR. This is especially that low-load BFR training using only 20-
useful considering that it is an inexpensive and simple 30% 1RM generates similar muscle
hypertrophy compared to high-load
method to implement.
resistance training, however, this study is
Probably the biggest practical application of this study is in unique in that it looked at the impact of
BFR training on speed, which hasn’t been
a rehab context. For athletes who can’t sprint maximally
examined until this point in time.
due to injury, this method might provide a way to maintain
speed in higher level athletes during their rehabilitation. Two main mechanisms may explain the
Another important application involves working with improvement in speed seen, including
improved RFD and an increase in the size
untrained athletes or athletes in early pre-season, where
of the rectus femoris muscle (which is an
low-intensity BFR sprints can be used as a way to enhance important muscle for sprinting). These
sprint performance without exposing the athletes to results may be traced back to a greater
potentially dangerous high velocities. recruitment of fast contracting type II
fibres under BFR conditions.
A final takeaway is that using BFR for low-intensity sprints
might also allow for quicker recovery due to the reduced While certainly very interesting, due to
the small number of participants and their
muscle damage seen in this group versus the control
relatively untrained status, the findings of
group. this study need to be replicated with
higher level athletes before I get too
hopeful about this training method.”
Want to learn more?
Then check these out...

[Abstract]
Bench pressing with a spotter:

Does it improve performance and adaptations?
OBJECTIVE
To investigate the effect of spotter presence on bench press performance and the psychophysiological
responses during this exercise. It was hypothesised that the visual presence of spotters would lead to improved
performance because of an increased desire to perform.
WHAT THEY DID

Twelve recreationally trained male participants (age 21.3 ± 0.8 yrs) with a minimum of 12 months resistance
training experience were recruited for this study. One repetition maximum (RM) bench press was determined on
the first day of data collection, and then two subsequent experimental trials were performed on separate
occasions in a randomised cross-over manner. In these trials, participants performed three sets of bench press to
failure at 60% of 1RM. The two trials consisted of spotters being explicitly present, or hidden from view (deception
trial). The spotters did not provide verbal encouragement. During the trials, total repetitions, total weight lifted,
ratings of perceived exertion, self-efficacy and blood lactate were measured. The true aim of this study was kept
hidden from the participants.
WHAT THEY FOUND

The performance of three sets of bench press to failure at 60% 1RM was increased by 11.2 ± 8.1%, for both number
of reps and total work performed when spotters were visible. Total reps were, on average, 4.5 reps higher, and
weight lifted was, on average, 209.6 kg higher with spotters. RPE was significantly elevated in the trials with
spotters hidden (difference = 0.78), and self-efficacy was significantly reduced (difference = 1.58). The blood lactate
responses were significantly higher in the visible spotter condition following the completion of the three sets
(mean difference = 1.19 mmol/L).

The social-cognitive environment within which strength Comments
and conditioning training is undertaken is a key
consideration for maximising performance. Coaches “This study demonstrates, for the first time,
should ensure that their athletes perform resistance that the perceived absence of a spotter
has a negative impact on total work
exercise in the proximity of others, ideally in a spotting performed. This study is novel in that it
role. This not only provides safety benefits, but also likely investigates the acute effects of the close
causes an improvement in total work done. This proximity of a small number of people
improved performance appears to be attained through during training, whereas most of the
literature has examined the chronic effects
supporting positive self-efficacy towards the task, and
of this support on adherence to training.
lowering perceptions of effort.
While there was obviously no blinding of
Although this study required spotters to not verbally the subjects, all participants confirmed
encourage the subjects, in a practical setting this should after data collection that they had been
unaware of the true nature of the study,
be encouraged, as it will likely further improve
and also that they had not detected the
performance. This study highlights the importance of spotters during the deception condition.
establishing a good culture in an organisation, where This is important because it increases the
support and encouragement can not only help foster validity of the study.
relationships between players, but also have a significant Also of note, is that there was a 5.3-30.7%
impact on the physical performance of the athletes. performance improvement range when
spotters were visible, highlighting the
large inter-individual response to having a
spotter. It is crucial to ensure that those
who respond best to having a spotter have
Want to learn more?
one in place for maximal performance.”

[Abstract]
Sprint interval training: A great method for

improving running performance in trained athletes?
OBJECTIVE
To test the effects of a novel, short-term sprint interval training (SIT) method performed on
the field, which requires only cones and a stopwatch, on performance in trained athletes.
WHAT THEY DID

12 male and 4 female trained trail runners completed a two-week training block consisting
of 4-7 bouts of 30 second shuttles at maximal intensity interspersed by four minutes of
recovery, three times a week. Maximal aerobic speed (MAS), time to exhaustion at 90% of
MAS and 3000m time trial were evaluated pre- and post-training.
WHAT THEY FOUND

SIT significantly improved all parameters measured in these trained trail runners. MAS
improved by 2.3% (p = 0.01), while peak power and mean power increased by 2.4% (p =
0.009) and 2.8% (p = 0.002), respectively. TT3000m was 6% shorter (p < 0.001), while
Tmax@90%MAS was 42% longer (p < 0.001).

This study demonstrated that just two weeks of SIT
significantly improved high-intensity endurance
Comments
performance in trained trail runners. This shows that SIT is a “This study is unique in that it is the
very time-efficient means of improving performance. first study of its kind to be completed
Furthermore, it not only improved endurance performance, in two weeks with the running
but also anaerobic performance, which may make it a completed outside of a laboratory
useful training method for team sport athletes who need a setting. This is important as it makes
mix of aerobic and anaerobic qualities. the results more valid for athletes who
do not perform in labs!
A further point regarding practical application is that this
A further strength of this study is that
method is very convenient to use as it is nearly costless as
the participants were truly ‘trained’,
no special equipment is needed. Secondly, this method can
having run three to five times per week
be employed nearly anywhere as only 30 meters of
for a total weekly distance of at least
continuous space is required. 50 km for at least three years, and the
However, it is important to note that while this training VO2 max of the participants was ~55
ml/kg/min. This is noteworthy as the
method generated rapid improvements in fitness, this type
majority of existing literature has
of training is considerably harder to recover from, and has a
focused on untrained or recreationally
higher risk of injury than aerobic training. Therefore, it
trained subjects.
should not be performed frequently for long periods of
time. In conclusion, while the study shows
some incredible results, it is important
to remember that this type of training
Want to learn more? should be the icing on top of a bigger
base of aerobic work for optimal
Then check these out... endurance performance.”

Technology & Monitoring

This month’s top research on technology and monitoring.
ALTITUDE/ELEVATION TRAINING MASKS:

WHAT DOES THE SCIENCE HAVE TOO SAY?
Jagim, A, et al. Journal of Strength and Conditioning
Research. Epub. 2017.
TRAINING LOAD MONITORING

IN TEAM SPORTS: A NOVEL
FRAMEWORK FOR ADAPTATION
Vanrenterghem, J, et al. Sports
Medicine. Epub. 2017
USING LACROSSE BALLS FOR

INCREASING JOINT ROM:
EFFECTIVE OR PLACEBO?
Capobianco, R, Almuklass, A, &
Enoka, R. European Journal of
Sport Science. Epub. 2017.

[Abstract]
Altitude/elevation training masks:

What does the science have too say?
OBJECTIVE
The purpose of this study was to investigate acute effects of the elevation training mask (ETM) on resistance exercise
performance, markers of metabolic stress, and ratings of mental fatigue in recreational weightlifters.
WHAT THEY DID

20 resistance trained males with at least 2 years resistance training experience and with a bench press 1RM of at least 1
x body weight and back squat 1RM of >1.5 x their body weight were randomly assigned to either an experimental group
(wearing ETM) or a control group (no mask: NM). Subjects completed baseline testing including anthropometry and
5RM back squat and bench press. Sessions 3 and 4 were experimental testing with or without the ETM set to simulate
“altitude resistance” of 2743m. Prior to each testing session, subjects completed a questionnaire on subjective feelings.
Baseline lactate and oxygen (O2) saturation were also assessed. The strength training protocol performed was 6x10 (or
as many as possible) at 85% of 1RM with the 7th set being taken to failure. Bar velocity was recorded using a linear
position transducer. Blood lactate was evaluated 1-min following the last repetition of the 7th set and O2 saturation
recorded 1, 2 and 3 mins following the last repetition. After a 20-min rest period, a 25-sec maximal sprint was
performed on the NMT against 18% body mass. Blood lactate and O2 saturation were immediately assessed
afterwards.
WHAT THEY FOUND

Peak velocity was significantly greater in the NM condition for the back squat, bench press and sprint test. There was
no significant difference in average velocity or total work completed between conditions during the sprint test. Blood
lactate values were higher following the bench press and sprint test in the NM condition. Lower O2 saturation levels
were observed at 1-min after the squat during the ETM condition when compared to the NM condition. Significantly
lower subjective ratings of alertness and focus for task were found post squat, bench and sprint in the ETM condition
when compared to the NM condition.
Practical Takeaways James’s

According to this study, ETM did not reduce the total Comments
volume achieved during the experimental testing.
Additionally, ETM did not affect total volume load (reps x “While the ETM doesn’t seem to affect the
workload) in squat or bench press, suggesting ETM does volume of work performed, the quality of
that work is diminished when using the
not hinder the ability to complete hypertrophy focused
ETM – according to this paper. It should
protocols. However, ETM may hinder longer term training also be noted that 2 subjects pulled out of
adaptations when it comes to peak velocity and power the experiment due to physiological
output. If the goal of a training block is to enhance discomfort induced by the breathing
restriction of the ETM, and 1 subject pulled
muscular strength and power, the use of ETM may not be
out due to severe dizziness while wearing
a useful tool. the ETM. As such, the use of the ETM may
depend on how the individual tolerates the
However, the use of ETM did lead to reduced metabolic “claustrophobic” nature of the device.
stress as shown by reduced blood lactate Furthermore, ETM may be more of a
measurements. The authors theorised this was due to the respiratory muscle trainer rather than a
hypoxic training device. In my opinion, I
decreased velocity of the lifts shifting the recruitment of
don’t see any use for the ETM during
fibre type towards the slower twitch muscle fibres as fast resistance training as you can get the same
twitch fibres produce the greatest lactate response. volume of work done with a higher quality
Therefore, the use of ETM may serve more as a (higher peak velocities) and greater focus
on the task without the ETM. Potentially,
respiratory muscle trainer rather than a hypoxic training
you could use the mask to minimise blood
device. lactate concentrations following heavy
volumes of resistance exercise or
glycolytic sprints, but if reducing fatigue is
Want to learn more? your goal, then other means of training are
probably better options than using an
ETM.”

[Abstract]
Training load monitoring in team sports:

A novel framework for adaptation
OBJECTIVE
The aim of this paper was to propose a novel framework in which the physiological and biomechanical load-
adaptation pathways are considered separately and to present how some scientific evidence on measures of external
and internal training load could be interpreted according to these separate pathways.
STUDY FRAMEWORK
The framework presented involves splitting training load into physiological and biomechanical internal and external
loads. Some examples of these are: metabolic power (external physiological load), heart rate (internal physiological
load), accelerations and decelerations (external biomechanical load), and perceived soreness (internal biomechanical
load). When fatigue is taken too far in either domain, certain physiological or biomechanical “failures” can occur such
as immune deficiency or bone fractures, respectively.
INTERNAL & EXTERNAL MONITORING

External monitoring through devices such as GPS are a valid and reliable way of monitoring player activity. However,
physiological loads are difficult to quantify accurately with metabolic power in non-steady state locomotive sports
due to the constant acceleration and decelerations. Accelerometers may provide another metric where a summative
measure of the kinetic demands may provide an estimate of external biomechanical load. Internal physiological loads
are most often related to oxygen consumption and cardiac output. Simple heart rate (HR) monitoring can assess
cardiorespiratory output, while blood lactate reflects an accumulation of efforts. RPE is also well correlated with HR
based internal load. Monitoring internal biomechanical stress requires measurement of joint contact forces or muscle
-tendon forces which is not possible in a field context. However, RPE for how the players ‘legs’ or ‘breathing’ were
affected may be able to separate between biomechanical and physiological load, respectively.

Athlete monitoring can be tracked through a range of devices
and pieces of software. However, certain measures or devices
Comments
may only track internal or external loading through either “With the amount of data you can
physiological or biomechanical systems. Internal loads can be potentially collect and the many various
difficult to measure directly from both a physiological and tools you can use to do so, it can be
biomechanical perspective (e.g. blood lactate and muscle- overwhelming as a coach when deciding
tendon forces, respectively). However, subjective measures what will provide value to your player
such as RPE may be a suitable alternative that reflects both monitoring. A simple RPE measure is a
types of internal loading. cheap, suitable monitoring tool that may
reflect physiological and biomechanical
It has been suggested that accumulated accelerometer- internal loading. In turn, this will allow you
based outcomes, such as PlayerLoad, are valuable to estimate to use the data to influence training for
the extent to which the player, through their activities, your athletes by reducing physiological
experiences accelerations and hence biomechanical load of or biomechanical loading, rather than
guessing how you will reduce training
the body as a whole. Being able to differentiate between
load as a single metric. Furthermore,
physiological and biomechanical loading may influence a
taking and recording RPE data costs
training plan. For example, if players’ physiological loads are nothing so it’s perfect for coaches with
high, playing a small-sided game with a smaller pitch size little-to-no budget. Monitoring external
reduces physiological load and likely increases biomechanical load is much tougher and more costly
load. On the contrary, performing something like HIIT delivers with the use of GPS and accelerometers.
a high physiological load, but a low biomechanical load. However, if you do have access to GPS,
keeping track of distances run, high-
speed meters, acceleration/
decelerations etc can be good a way of
Want to learn more? monitoring biomechanical load and help
inform the coach of players at a potential
risk of structural injury.”

[Abstract]
Using lacrosse balls for increasing joint ROM:

Effective or placebo?
OBJECTIVE
The purpose of this study was to assess the influence of modulating sensory input with either TENS (e.g. Compex) or self-
massage (e.g. lacrosse ball rolling) on maximal ROM of the ankle joint when stretching the calf muscles. The secondary
purpose was to determine the influence of the two conditions on MVC torque and force steadiness.
WHAT THEY DID

22 recreationally active adults completed 3 protocols separated by at least 5 days. Stretching the plantar flexors of the
dominant leg either alone without any treatment, with concurrent application of TENS, or after self-massage with therapy
balls. Before and after each condition, subjects performed an isometric MVC and a force steadiness task which was quantified
as the coefficient of variation for force during steady isometric contraction. After MVC, force was determined. A target line of
20% MVC was displayed on a monitor and subjects were instructed to move the cursor to the target line and maintain the
contraction for 20-sec.
ROM was taken before and after each of the conditions. Stretching was performed for 3 x 30-sec with 30-sec rest between
stretches. The wall calf stretch was used for all conditions. Stretching with the TENS involved the TENS using a 100hz pulse
rate at a maximal tolerable intensity, but below what would evoke a muscle contraction. TENS was applied for 60-sec before
stretching and left on for the duration of stretching. Self-massage was performed with two massage therapy balls on the lower
calf for 60-sec prior to each calf stretch.
WHAT THEY FOUND

All 3 conditions increased ROM immediately after the intervention. There was no significant difference between stretching only
and stretching + TENS for ROM. However, stretching + massage significantly increased ROM compared with stretch only (24 ±
17 % and 13 ± 9 %, respectively). Less flexible individuals experienced greater changes in ROM with stretching + massage. MVC
torque significantly increased in the stretching + massage condition compared with stretching alone, while stretching + TENS
did not. There was no significant difference between all 3 conditions in force steadiness before or after the intervention.

This paper potentially provides a cost and time Comments
effective option for improving ROM without
“From this paper, adding self-massage
imposing decrements in muscular force. This has
with a lacrosse ball to stretching
potential to influence pre-match or pre-training amplifies the effects of stretching on
‘warm-up’ protocols or just general flexibility/ ankle flexibility and MVC compared to
stretching alone or stretching + TENS.
mobility training for the athlete to perform on This seems to be in line with the current
their own. In total, the self-massage condition literature on foam rolling + stretching.
only added 3-mins of time to the calf stretches. The authors put this down to self-
massage potentially modulating neural
However, this could be an issue if performing pathways where certain spinal reflexes
multiple stretches in a session as self-massage are diminished after differing massage
could quite easily add upwards of 20-mins. A techniques, allowing greater ROM while
peak torque did not change.
good way of going about this may be to perform
Another theory is ROM being influenced
one self-massage and stretch before and after a
by an increase in temperature of skin,
morning training, and to do the same with the muscle and fascia. Static stretching has
evening training session, giving you 4 been shown to produce a temporary
decrease in maximal force production,
opportunities to address a specific ROM issue, if however, the declines in peak torque
necessary. and rate of torque development after
several minutes of static stretching
return to baseline values within 10-min
Want to learn more? of recovery. In contrast, stretching +
massage still report flexibility gains
without a decrement in muscular force,”

Fatigue & Recovery

This month’s top research on fatigue and recovery.
COMPRESSION GARMENTS FOR

RECOVERY: AN UPDATE ON WHAT WE
KNOW
Brown F, Gissane C, Howatson G. Sport Med.
2017 (In press).
THE EFFICACY OF REPEATED COLD

WATER IMMERSION ON RECOVERY
Barber S, John P, Brown F, et al. J Strength
Cond Res. 2017 (In Press)
IS COLD WATER IMMERSION USEFUL

WHEN ATHLETES ONLY TRAIN 3 TIMES
PER WEEK?
Broatch JR, Petersen A, Bishop D. Am J
Physiol Regul Integr Comp Physiol. 2017 (In
Press).

[Abstract]
Compression garments for recovery:

An update on what we know
OBJECTIVE
The aim of this meta-analysis was to understand the effects of compression garments (CG) on the
recovery of strength, power and endurance from exercise.
WHAT THEY DID

Twenty-three studies in healthy subjects were included for analysis. Effect sizes were calculated to
measure the effect of CG on recovery. In addition, the effects of time (0-2, 2-8, 24 and >24h),
pressure (<15 vs. ≥ 15 mmHg) and training status (trained vs. untrained) were also analysed after
exercise.
WHAT THEY FOUND

CG demonstrate very likely small effects for enhancing recovery in general. Very likely large effects
were observed for strength when measured 2-8h and >24h after exercise. Small non-likely benefits
were found for the effects of CG on power recovery.
CG seem to be more effective for enhancing recovery from resistance training (very likely large
effects) in comparison to endurance training. In particular, wearing CGs after cycling has been
demonstrated to have very likely benefits for enhancing recovery. Lastly, pressure or training status
did not affect the effects of CG.
Practical Takeaways Francisco’s

The findings from this study demonstrate that when CG Comments
are implemented either during or immediately after
exercise, they enhance recovery. Moreover, these results “The magnitude of the effect sizes for CG to enhance
are in agreement with previous research which has recovery demonstrate the importance and usefulness
of this recovery tool (i.e. the larger the effect size, the
investigated the effects of CG on recovery. CG greater the potential for having an effect on recovery).
In the 2 previous issues of the Performance Digest
demonstrated to be particularly beneficial for enhancing (September and October 17), I covered two other CG
recovery from resistance training (predominantly studies which also reported the positive impact of
using these recovery tools to not only improve
strength) and from cycling. recovery, but to also enhance adaptations. It is,
however, important to remember that training
Importantly, CG demonstrated no harmful effect on adaptations result from a fine tuning between stimulus
and recovery. Therefore, I strongly recommend
recovery from exercise, and therefore, implementation of listening to the podcast I’ve linked to below.
CG is a cost-effective recovery tool that should be
Athletes should wear CG after exercise for an
implemented by all athletes after intense physical extended period of time (e.g. 8-48h after exercise), as
long as it does not interfere with sleep quality. On the
activity. Unfortunately, however, the authors did not
article about CG that I have reviewed in the October
investigate the effects of the duration of CG usage. issue of The Performance Digest, I commented that
the authors did not measure pressure. In this study,
In addition to wearing CG after exercise, and given that the authors found a trend for lower pressure (<15
mmHg) being superior to higher pressure (≥ 15 mmHg).
CG are not likely to have any harmful effect, coaches are Nevertheless, only 8 studies (3 high-pressure and 5
low-pressure) were included for analysis, and the
also recommended to implement CG during non-training pressures utilised within the studies of the low-
days (i.e. recovery days). pressure group were too similar (4.8 – 11.8 mmHg). In
my opinion, further research investigating the effects
of pressure is warranted. Therefore, as I previously
recommended, I would maintain my suggestion for
athletes to buy their CG from brands which have been
Want to learn more? used for research, as they are more likely to apply a
pressure that has been demonstrated to enhance
Then check these out... recovery.”

[Abstract]
The Efficacy of Repeated Cold Water

Immersion on Recovery
OBJECTIVE
The goal of this study was to investigate the effect of repeated cold water immersion
(CWI) on recovery of amateur rugby union athletes following a simulated rugby union
match.
WHAT THEY DID

After a simulated rugby union match, 16 amateur athletes were exposed to 2 x 5 min of
CWI at the temperature of 10ºC (CWI; n = 8) or remain in a seated position for 15 min
(CON; n = 8). Creatine kinase (CK), countermovement jump (CMJ), perceived muscle
soreness (DOMS) and knee extensors maximal voluntary isometric contraction (MVIC)
were measured pre-match, immediately post-match, 24h and 48h post-match.
WHAT THEY FOUND

Large effect sizes were observed for CMJ performance at all time points post-match
and for MVIC, CK and DOMS 24h and 48h post-match favoring the CWI group.
Moreover, moderate effect sizes were observed for CK and DOMS immediately post-
match, also favoring the CWI group.

This study demonstrates a clear effect (i.e. large effect
sizes) of CWI enhancing recovery as demonstrated by
Comments
neuromuscular, perceived soreness and CK measures. “This was a very well conducted study. I
These findings reinforce the benefits of CWI when the time particularly like the fact that the group of
researchers matched the athletes for their
to recovery is limited. body mass. As discussed in both August and
October 2017’s issues of the Performance
It is important to highlight the intermittency of the protocol
Digest, core temperature changes according
implemented by the authors (e.g. 2 x 5 min). Given that to different body composition measures,
superficial tissue temperatures reduce and re-warm including body mass.
significantly quicker than deeper tissues, intermittent Although it was not measured, it is likely that
exposures may be a more effective method than a after 48h, the effects of CWI enhancing
constant exposure (e.g. 1 x 10-minutes) for reducing deep recovery are no longer evident (See Article
#1 below). Given that CWI acutely diminishes
tissue temperatures.
muscle protein synthesis and leads to a
decrease in muscle hypertrophy (See Article
This can also work well from a practical perspective, as the
#2), when the time to recovery is longer than
two immersions can be separated by as much as 10- 48h, one may avoid the usage of cold
minutes before deep tissues begin to re-warm. So modalities. Moreover, within any typical
effectively, you could use 2 x 5 mins with anywhere from 1- training week, there might be training days
where some accumulated fatigue may not
10 minutes of rest out of the water. But just remember, the
be detrimental for the goals of the training
longer the rest, the more the tissues will re-warm. session(s), or for the goals of a particular
athlete (i.e. if the goal is to increase their
muscle mass). Therefore, coaches are
advised to periodise recovery modalities
according to the training schedule (e.g. if the
Want to learn more? goal is hypertrophy, perhaps keep recovery
Then check these out... modalities such as CWI to a minimum).”

[Abstract]
Is cold water immersion useful when athletes

only train 3 times per week?
OBJECTIVE
The goal of this study was to investigate the effects of cold water immersion (CWI) on molecular
markers of mitochondrial biogenesis and endurance performance after a single sprint interval
training (SIT) session and six weeks of SIT training.
WHAT THEY DID

Nineteen males perform a single SIT session and 16 participants from the initial sample completed
six weeks of SIT (three sessions per week). Biopsies were obtained before, immediately after and 3h
after the single SIT session. Those who participated in the six training weeks repeated the biopsy
collection. Before and after the six training weeks, participants were tested for a graded exercise
test (GXT), a 2-km cycling time trial (TT2) and 20-km cycling time trial (TT20). Subjects were divided
into a CWI group (lower body CWI at 10ºC for 15min) or control group for both the SIT session and
the training intervention.
WHAT THEY FOUND

As expected, the mitochondrial biogenesis markers improved from pre- to post-single SIT session.
The authors found no differences in any molecular marker of mitochondrial biogenesis between
recovery interventions. Moreover, no differences between conditions (CWI vs. control) were
observed for the different endurance performance tests.

This study demonstrates that CWI provides no Comments
performance benefits when subjects only perform
three training sessions a week. Lack of adaptations in “Numerous studies have previously
investigated the effects of CWI on
performance markers are consistent with the lack of recovery in endurance exercises; however,
differences between CWI and control groups in the research investigating the molecular acute
acute mitochondrial biogenesis observed. responses and adaptations to endurance
training is scarce. Although no differences
Based on the findings from this study, CWI does not were found in mitochondrial biogenesis
markers from CWI, as the authors suggest,
provide any beneficial effects in untrained subjects
the time points that biopsies samples were
exposed to three SIT sessions per week. The fact that collected after exercise may have hidden
subjects had ~48h to recover between training some findings.
sessions may explain the lack of benefits observed in Nevertheless, the end goal of a training
those exposed to CWI. programme (and recovery programme) is
to improve performance. In this study, no
Therefore, one of the first questions a coach should differences were observed between the
raise before implementing CWI must be: Can the groups. As discussed previously in other
Performance Digest issues, the rationale to
athlete recovery naturally between training sessions, implement CWI when sessions are
or does he or she need to accelerate recovery in performed with an interval >48h is
order to perform? questionable. Recent research in highly-
trained cyclists demonstrate that CWI may
provide some benefits in endurance (See
Article #1), demonstrating that the training
Want to learn more? -load and training frequency are important
when deciding to incorporate or not CWI.”

Youth Development
This month’s top research on youth development.
RESISTANCE TRAINING FOR CHILDREN AND

ADOLESCENTS
Myers, A.M., Beam, N.W. and Fakhoury,
J.D. 2017. Translational Pediatrics.
DO THE SEASONS AFFECT A

CHILD'S LEVEL OF PHYSICAL
ACTIVITY?
Ridgers, N.D. et al. 2017. Journal of
Sports Sciences, pp.1-7.
INJURY RATES IN ENGLISH

PROFESSIONAL FOOTBALL
ACADEMIES: HAVE THEY INCREASED
SINCE THE INTRO OF THE EPPP
Read, P.J. et al. (2017) Journal of Sports Sciences, 1-7.

[Abstract]
Resistance Training for Children and

Adolescents
OBJECTIVE
Despite a large amount of research produced that focusses on resistance training in children and adolescents, few coaches, parents and/
or physical education teachers are aware of the need for regular resistance training (RT) to support health and wellbeing. This article aims
to bring the reader’s attention to ethical strength and conditioning practice to optimise performance and support participation.
WHAT THEY DID

This article introduces the reader to various terms used by a number of sports science roles (physiotherapist, sports coaches, S&C etc.) by
breaking complex statements into simple terms. For example:
‘Strength training: The use of resistance methods to increase one’s ability to exert or resist force. May include free weights, body weight,
machines or other resistance devices to attain this goal.’
‘Core strengthening: Focusing a programme to the muscles that stabilise the trunk. Emphasises on abdominal, lower back and gluteal
muscles.’
In creating these definitions, this research can be handed to parents, coaches and carers to support their understanding of the broad role
of strength training in a youth sample.
WHAT THEY FOUND

The benefits of RT in youth and adolescent athletes are primarily linked to improvements in the central nervous system (CNS) through
maturation and neural proliferation (See attached article). Such improvements lead to increased force potential, stretch shortening cycle
function and changes in bone mineral content through loading. These benefits lead to improvements in health and wellbeing; but are not
without risk.
One of the main risks associated with RT is to the epiphyseal plates. These problems are unique to developing children, as hyaline
cartilage at the ends of youth long bones has not yet hardened. Further injuries include soft tissue injuries, with a majority to the trunk
region. This is thought to occur as a result of programmes which over emphasise superficial muscles (six pack) and neglect the deep core
and trunk.
Practical Takeaways Tom’s

It is clear that the benefits of RT outweigh the risk Comments
associated with regular strength training. A major
“If you choose to read this paper, you will see that a
issue in youth RT usually stems from inadequate majority of the terms we use and understand on a
supervision, poor loading strategies and poor day to day basis have been given a definition (see
the ‘What they did’ section for some examples).
knowledge regarding youth resistance training. It is These help to transform some of the
misconceptions associated with strength training,
therefore important that coaches are continually where typically associated resistance training
concepts (squats, deadlifts or Olympic variations)
seeking the help of suitably trained practitioners are discussed in a broader sense such as ‘body
who are aware of the needs for youth athletes. weight’ training. Whilst this may seem an obvious
notion to those with knowledge, few teachers or
parents may associate bodyweight as a form of
In previous issues, resistance training in youth has resistance or core strengthening with the lower back
also been linked to increased wellbeing and and gluteal muscles.
academic success. One of the long-lasting benefits In discussing the concerns of RT, the Performance
Digest reader is advised to read the last chapter,
of early physical activity is the increased likelihood with three notable statistics being highlighted:
of long-term sports/health participation. This does  RT injury rates = 0.035 per 100 participant
hours
not only ensure health longevity, but may also
 Adolescent power lifters injury rates = 0.29
contribute to a strong social element which can per 100 participant hours
often be overlooked in sports science literature.  Heavier contact sports (e.g. Rugby and
American Football) injury rates = 0.800 per
100 participant hours.
These articles should be promoted to support the

Want to learn more? discipline moving forward and to dispel the many
myths associated with youth RT (stunted growth,
Then check these out... bone damage and injury).”

[Abstract]
Do the seasons affect a child's level of

physical activity?
OBJECTIVE
The benefit of regular physical activity has been well documented, with the development of physical, social
and mental health being key to growing children. However, few studies have investigated the effects of the
season (Winter, Summer etc.) on physical activity.
WHAT THEY DID

Ridgers and colleagues looked to investigate activity patterns in 326 children (ages 8-11) during recess and
lunchtime over varied seasons (Winter n = 246, Spring n = 211, Summer n = 161 and Autumn n = 139).
To track activity, hip-mounted accelerometers provided data every 15 seconds for 7 days in every season.
Activity was classified as either light physical activity (LPA), moderate (MPA), vigorous (VPA) and moderate to
vigorous physical activity (MVPA). Multilevel models of analysis are appropriate for research designs where
data for participants are organised at different levels (recess, lunch, seasons etc).
WHAT THEY FOUND

This study was the first to show a decrease in physical activity levels during spring and summer. Ridgers and
colleagues suggests that this is due to lunchtime occurring around the hottest time of the day in Australia
(24.4 to 26.6°C), where we would typically see optimal levels of moderate and vigorous physical activity
around 20-22°C. These results are not consistent with other countries such as the UK, where no differences
were seen in physical activity between the summer and winter. In contrast, a study undertaken in the US
found that children were most active in the spring.
Practical Takeaways Tom’s

In this study, it may be suggested that in certain Comments
areas of the world, physical activity can markedly
“This study was a really interesting insight
increase/decrease in accordance to the weather. As
into the effects of weather on physical
a recommendation, it may be beneficial to periodise activity. It is always important to continually
activities that are high or low physical activity question the methodology of such studies
when reliability issues (e.g. equipment and
interventions at different times of the year. For duration) come into question. For example,
example, if children in Australia are less active for a day to be considered valid, children
during lunchtime (midday), it may be advantageous were required to wear their accelerometer
for 50% of their recess and lunchtime
to have active clubs before and after school to period. However, does this truly reflect the
combat this. In addition, activity during recess is activity levels of the child during and after
school?
typically higher and could be supported with more
vigorous activities (small-sided games, evasion Another important consideration is that this
study was conducted on one school with a
sports or gymnastics sessions). These can often be low socioeconomic status. Further studies
difficult to implement, as it may clash with the should look to compare the effects of
benefits of ‘free play’ that encourages problem- socioeconomic status on physical activity
during these periods as timings, coaching
solving, imagination and enjoyment as shown in the quality and opportunities to explore a
video link. variety of sports are different in varied
economic classes. Finally, these
recommendations may not be globally
applicable and should vary depending on
geographical location. One interesting idea
Want to learn more? for practitioners may be found in the article
Then check these out... link, which discusses cooling strategies
before competition.”

[Abstract]
Injury rates in English professional football academies:

Have they increased since the intro of the EPPP
OBJECTIVE
The English Premier League is arguably the biggest football league in the world. With the large amounts of money invested in producing
new and exciting players, academies are continually looking for the best methods to nurture talent. Regulations from the Elite Player
Performance Plan (EPPP) (See article link) now state that academies in the UK are required to substantially increase the volume of football
training. However, high training volume (≥5 Hours) can increase the likelihood of overuse injuries. As such, Read and Colleagues (2017) have
investigated the occurrence of injury to provide an updated report prior to the introduction of the EPPP.
WHAT THEY DID

In this study, the researchers investigated the recorded injuries in six professional soccer teams (2014-2015) in 608 players (age 11-18). This
design is a longitudinal study, which follows over time a group of similar individuals (cohort). Injuries were calculated by dividing the
number of injuries sustained by the players on the team. Injury severity was judged on four criteria:
1) Slight (2-3 days)

2) Minor (4-7 days)
3) Moderate (1-4 weeks)
4) Severe (> 4 weeks)
Further observations included contact and non-contact injuries, as well as injury timing over the season.
WHAT THEY FOUND

In total, 804 injuries were recorded between the 2014-2015 season. This equated to roughly 1.32 injuries per player/per season which
resulted in 21.9 days lost to injury (mean). Of these injuries, 38.3% were to the knee and ankle, with a large proportion occurring due to non-
contact injury (62.1%). These injuries were not limited to, but were mainly comprised of muscle strains and sprains. The greatest time loss
per injury was in the U14s-U15s category, with the highest rate of severe injuries in the under 15’s. In addition, injury incidence seemed to
peak in September and January near the start and middle of the season. Based on a previously published audit, this study indicates that
academy players are three times more likely to experience an injury since the formation of the EPPP.
Practical Takeaways Mark’s

This study certainly reinforces previous concerns regarding
training volume; with ‘more’ training creating the potential for a
Comments
higher incidence of injury. This seems particularly prevalent
The staff at Science for Sport would like
around the age of 15, where most males will have just finished their
to welcome the comments from one of
substantial increase in height, also known as peak height velocity
the co-authors of this research,
(PHV). PHV is accompanied by long-bone and muscle growth,
Professor Mark De Ste Croix, who is a
which significantly alters lever length and thus contributes to
lecturer at the University of
fluctuating levels of coordination. This, in conjunction with an
Gloucestershire and experts in paediatric
increased allocation of hours should ensure that practitioners are sport and exercise science.
building their programmes around strong movement foundations.
“In comparison to a published audit prior
For example, highly repetitive training in the absence of good to the inception of the EPPP, this study
technique could lead to overreaching or muscle recruitment indicates that academy soccer players
imbalances that may lead to acute/chronic injury. To prevent this, are three-times more likely to
successful initiatives have been introduced in schools (See experience an injury. Given that time loss
attached video) and could support category academies moving and injury severity also increased during
forward. This advice should take precedence in players around the periods that typically follow rapid
age of 15 (Post PHV), as these were at the greatest risk of severe growth, these players should be
injuries. In addition, the peak incidence of injury (September- considered an important group for
January) suggests that injury may be the result of being under training load monitoring and injury
conditioned (September = early season) or a fatigue-mediated prevention strategies. Clubs need to
phenomenon due to accumulated games and training (January). consider carefully how they use the
additional EPPP hours available and
appropriate movement competency
training, alongside bracing,
Want to learn more? strengthening and plyometric work (to
include good landing mechanics) is
needed.”

23 Nutrition
Nutrition
This month’s top research on nutrition.
DOES POLYPHENOL SUPPLEMENTATION

EFFECT ACUTE AND CHRONIC
RESPONSES TO RESISTANCE
TRAINING?
Beyer, K. S. et al., (2017). Journal of
Strength and Conditioning
Research, 31, (11), 2945-2954.
CARBOHYDRATE BLEND VS.

CARBOHYDRATE MOUTH RINSE
ON ANAEROBIC PERFORMANCE
Krings, B.M. et al. (2017). International
Journal of Sport Nutrition and Exercise.
POPULAR ENERGY + CAFFEINE DRINKS BEFORE

EXERCISE: DO THEY HAVE ANY EFFECT?
Jeffries, O., Hill, J., Patterson, S. & Waldron, M.
(2017) J Strength Con Res, Epub ahead of print.

24 Nutrition
[Abstract]
Does polyphenol supplementation effect acute

and chronic responses to resistance training?
OBJECTIVE
The first objective was to understand the effects of a 4-week polyphenol-blend (PPB) supplementation
(containing green and black tea extracts) on resting hormonal concentrations and circulating indicators of
systemic oxidative stress. Secondly, an acute high-volume lower-body resistance training session was performed
to examine responses in the hormonal and oxidative stress changes at the end of a 4-week supplement period.
WHAT THEY DID

The study consisted of three phases and used a randomised, double-blind placebo-controlled study design. 40
untrained male participants were randomly assigned to three treatment groups (control: CON, Polyphenol Blend:
PPB, and Placebo: PLA). Participants in PPB and PLA groups completed a 4-week supplement period either
2000mg.day-1 of active supplement (PPB) or PLA (Phase I), and acute high-volume exercise bout with four days
follow-up blood samples post-exercise (Phase II) and a 6-week resistance training programme (full-body
exercises 3 days. week1) (Phase III). The control group was only included during Phase II. Blood samples were
completed during Phase I and II. Maximal lower-body strength was evaluated before and after Phase III.
WHAT THEY FOUND

Researchers found that a daily polyphenol-blend supplementation for 4 weeks increased concentrations of total
antioxidant capacity when compared to placebo. In addition, six weeks of the supplementation combined with
resistance training resulted in similar strength gains between groups. Consequently, polyphenol-blend
supplementation may be an effective strategy to increase antioxidant capacity without hindering strength
improvements in untrained male participants after 6-weeks of resistance training.

Polyphenols structures can be found in groups of plant, fruit and
vegetable based foods. Recently it has become popular to
Comments
consume polyphenols (and/or derivatives) to aid the reduction of
“Although the authors do show favorable
oxidative stress biomarkers , or more commonly known as effects of PPB for recovery, these data
exercise induced muscle damage, albeit the jury is still on the should be taken with caution. The
fence for the success of these compounds due to lacking critical manuscript fails to provide any details of
research. the actual nutrient intakes that participants
consumed for the two days leading into
The study showed that supplementing with PPB can have effects
each trial and were, in fact, asked to
on resting total antioxidant capacity and did not hinder strength
‘remember as accurately as possible’ and
gains in untrained males after a 6-week progressive resistance-
then mimic this. Additionally, a three-day
training programme. Practically, it’s important to highlight that food log was completed for the six weeks
these are untrained participants training 3 days a week, which may of training, but again, with no insights into
not be representative of the athletic populations that’s readers the breakdown of what was actually eaten
may work with. Readers should then take caution when applying and further food diaries have many known
these results to those athletes who not only train more than 3 days limitations. The study only assessed
a week, but also the potential of competition. Additionally, adaptations to lower-body strength
supplement compliance of 80% was set throughout the study and instead of whole body strength changes.
may have provided some error in the results being shown. Finally,
Finally, I would like readers to understand
participants were said to have completed all supplement ingestion
that the study was funded by a grant from
through returning their packs to the investigators, which may not
Kemin Foods L. C. who are the
be the most accurate way to access compliance rate.
manufacturer and distributors of the active
supplement PPB and where one of the
authors to the manuscript is a R & D
scientist. This goes to show that you
Want to learn more? cannot just read a study abstract and
accept the findings as accurate or
Then check these out... trustworthy; deeper analysis is crucial..”

25 Nutrition
[Abstract]
Carbohydrate blend vs. carbohydrate mouth

rinse on anaerobic performance
OBJECTIVE
The aim of this study was to examine the effects of two carbohydrate administration techniques
(carbohydrate ingestion (CHOI) and carbohydrate mouth rinse (CHOR) during acute bouts of repeated
maximal cycling sprints on power output, heart rate and ratings of perceived exertion.
WHAT THEY DID

Fourteen healthy active males with intermediate resistance training experience volunteered to participate
in the study. Following a five-minute warm-up on a cycle ergometer, participants immediately began a
series of five maximal 15-second sprints against 0.075kg • kg-1 body mass interspersed with four minutes of
active recovery.
WHAT THEY FOUND

The main finding from this investigation suggests that CHOI of a 10% solution was more likely to provide a
beneficial performance effect compared to PLAI and PLAR and CHOR. To elaborate, CHOI showed
significant greater mean power output, total work and significant attenuated fatigue index compared to
CHOR. With no mechanistic data from the study to conclude why there are ergogenic effects during this
protocol, the authors suggested gastric emptying rates and CHO availability of substrate used in the
muscle may have partially explained performance enhancement. The results of this study also reported
that there were no significant improvements with CHOR during short-duration anaerobic exercise. This is in
disagreement to previous studies that found improvement in performance during moderate to high-
intensity exercise (~60% to 75% VO2max) of at least 1-hour duration (De Ataide e Silva et al., 2014 - HERE).

It has been previously believed that to optimise anaerobic
performance, CHOR may be a popular method of
Comments
administration as it may minimise gastrointestinal distress “Despite the fact the participants in
compared to CHOI and activate brain regions related to this study were advised to maintain
the sensation of reward and pleasure; especially during dietary habits before each
exercise lasting less than 1-hour. Although this type of experimental trial, the authors did
protocol may not be practical to on-field athletic demands, not monitor participants’ food
the results of the study can still be applied to athletes or intake via food diaries or 24-hrs
recreational exercisers who are required to perform recall, for example. Therefore,
repeated bouts of maximal intensity exercise. there’s a possibility that
For example, it is quite common to see physios or other participants muscle glycogen
members of performance teams running onto the field stores differed between each
during periods of stoppage to pass fluids to athletes. experimental trial. Additionally, the
Therefore, a mixture of water and carbohydrate solutions study’s experimental protocol is
should be included in the water racks so that athletes who not externally validated to match
may not only want something more palatable than water the demands of typical team and/
in differing environmental conditions, but they then also or field sports. Readers should also
have the option to ingest the fluids or simply rinse and spit note that only one familiarisation
out. session was conducted, and as
such, results from the healthy
males may have been influenced
from a learning effect alone,
Want to learn more?
especially considering the large
standard deviations are displayed.”

26 Nutrition
[Abstract]
Popular energy + caffeine drinks before

exercise: Do they have any effect?
OBJECTIVE
Researchers sought to determine the effect (compared to a placebo) of co-ingesting caffeine and taurine, in
respective doses that would match those typically seen in popular commercial energy drinks, on
performance in repeat-sprint cycling.
WHAT THEY DID

This was a randomised, double-blind, cross-over, repeated measures study with 11 physically active male
university students. Subjects ingested either a caffeine/taurine (80mg/1g) gelatine capsule (CAFTAU) or a
placebo capsule (PLA) 60mins before exercise. They then completed 10 x 6s sprints on a cycle ergometer
with rest periods of 24s between each sprint. Researchers measured performance as peak power but also
took measurements of Blood Lactate Concentration, RPE (rating of perceived exertion) and Heart Rate at
baseline, after sprint #5 and after sprint #10.
WHAT THEY FOUND

Results showed no significant difference in peak power generated between CAFTAU and PLA conditions.
During the CAFTAU condition participants had a higher rate of fatigue during sprints 6-10 compared to PLA.
8/11 participants demonstrated reduced ability to maintain power during sprint #10 in CAFTAU condition vs
PLA. There was no significant difference in RPE or heart rate across the exercise duration between CAFTAU
and PLA. Baseline heart rate was significantly higher in CAFTAU condition. Blood lactate concentration was
not different at baseline but was significantly higher when measured at sprints #5 and #10 in the CAFTAU
condition compared to PLA.

Contrary to the various advertisements and promises of
performance boosting capabilities, energy drinks may, in
Comments
fact, be deleterious to performance. This research “This research is limited by its small
demonstrates how both performance measures and sample of ‘physically active’ university
physiological variables are either unaffected or worsened by students, but after reading around the
existing literature on this topic, it concurs
doses of caffeine and taurine representative of energy
with results of many other studies. Further
drinks often used by athletes both before and during
research into the effect of energy-drink
performance. doses on other exercise modalities, for
example, longer duration aerobic exercise,
This research only investigated high-intensity/short
is warranted to determine if these doses
duration performance, but this could be seen as could have positive effects for any type of
representative of the sort of work required in most team sport.
sports when quick bursts of movement are interspersed
Coaches and athletes taking this research
with less intense periods – albeit this was performed during on board would be able to save money by
cycling rather than running. However, caffeine and taurine buying supplements in their isolated form
should not be disregarded as ergogenic aids as the existing and ingesting doses that will actually aid
research on their performance enhancement is lucid and performance, rather than purchasing them
abundant. That being said, athletes or coaches looking to in energy drink form and not gaining any
beneficial effects. Finally, typical
elicit any benefit from the supplements should consider
endurance cycling events are preceded
using higher doses than those found in commercial energy by a longer period of time spent in the
drinks. saddle with peak periods of hill climbs or
chases that would warrant intake of
ergogenic supplementation, although this
Want to learn more? study didn’t include any cycling of this
endurance nature before the sprinting
Then check these out... period.”

E
xcl
us
iv
eof
f
erf
orP
erf
or
man
ceD
ig
est
sub
scr
i
ber
s:
C
OLLE
CTTHEP
ERFO
RMA
NCE
I
NSI
GHTSY
OUNEE
D
Tr
ackv
eloc
ity
,tes
tjumpheight
s ,es
timat
e1RMs,
&moni
torcust
om spor
t-s
pecif
icmov ement
s.
U
SEC
ODE“
THE
DIG
EST
”&
S
A
O
V
NT
E2
H
E
0
w
%
U
L
wT
wI
M
.
tA
rT
a
iE
nA
wS
i
tS
E
h
pS
uS
M
s
h.E
N
c
oTK
m I
T
Val
idt
hroughNov
ember v
is
it
www.
t
rai
nwi
t
hpu
sh.
co
m

14 The-Performance-Digest-Issue-14-November-17

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

14 The-Performance-Digest-Issue-14-November-17

Uploaded by

Copyright:

Available Formats

November 2017 | Issue #14

Copyright © | Science for Sport 2017

06 The Science of Coaching

07 Strength & Conditioning

11 Technology & Monitoring

15 Fatigue & Recovery

Copyright © | Science for Sport 2017

So, what’s new?

1. Improved design and readability.

Copyright © | Science for Sport 2017

Owen is the founder and director of Science for

Dr. Will Vickery Francisco Tavares

The Science of Coaching Fatigue & Recovery

Tim Rowland Tom Green

Strength & Conditioning Youth Development

James de Lacey James Morehen

Technology & Monitoring Nutrition

Copyright © | Science for Sport 2017

Copyright © | Science for Sport 2017

Strength & Conditioning

CAN BLOOD FLOW RESTRICTION IMPROVE

BENCH PRESSING WITH A SPOTTER:

SPRINT INTERVAL TRAINING: A GREAT

Copyright © | Science for Sport 2017

Can blood flow restriction improve 100m

WHAT THEY DID

WHAT THEY FOUND

Practical Takeaways Tim’s

Copyright © | Science for Sport 2017

Bench pressing with a spotter:

WHAT THEY DID

WHAT THEY FOUND

Practical Takeaways Tim’s

Copyright © | Science for Sport 2017

Sprint interval training: A great method for

WHAT THEY DID

WHAT THEY FOUND

Practical Takeaways Tim’s

Copyright © | Science for Sport 2017

Technology & Monitoring

ALTITUDE/ELEVATION TRAINING MASKS:

TRAINING LOAD MONITORING

USING LACROSSE BALLS FOR

Copyright © | Science for Sport 2017

Altitude/elevation training masks:

WHAT THEY DID

WHAT THEY FOUND

Practical Takeaways James’s

Copyright © | Science for Sport 2017

Training load monitoring in team sports:

INTERNAL & EXTERNAL MONITORING

Practical Takeaways James’s

Copyright © | Science for Sport 2017

Using lacrosse balls for increasing joint ROM:

WHAT THEY DID

WHAT THEY FOUND

Practical Takeaways James’s

Copyright © | Science for Sport 2017

Fatigue & Recovery

COMPRESSION GARMENTS FOR

THE EFFICACY OF REPEATED COLD

IS COLD WATER IMMERSION USEFUL

Copyright © | Science for Sport 2017

Compression garments for recovery: